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Posted by on Mar 4, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music, Music and Rants, Paleo Lifestyle, Strength Training, WOD

Grizzly Way 130304 (Cortisol and Deloading)

Grizzly Way 130304 (Cortisol and Deloading)

Today wasn’t a great day, so let’s start where we left off on Saturday. After some crap sleep Friday I was determined to rectify my rest quotient Saturday night, I went to be at 9:30 and pulled a solid 10 hours. Sunday was all about errands, after morning coffee and CBS’s “Sunday Morning” I headed to Costco, the grocery store, and the drug store. Turns out Costco near me ditched the salsa I like, but stocked up on Kerrygold which I was frankly super surprised to see. I kept it to the basics though, chicken breasts, organic broccoli, and almond butter. The grocery store yielded similar results, Sriraacha, 54 eggs, a big bag of kale, some raw cashews and trail mix. Then I ate another steak, did an 90 minutes of mobility and soft tissue work as well as James’ new kettle bell mobility drills; and went to bed at 9:30 again.




Now to the nitty gritty. Mondays…what is it about Monday’s, last Monday didn’t go very well, today was really no different. All the caffeine pills, coffee drinks, and pre-workout mixes could rouse me from my stupor. Since I know it wasn’t rest related, I don’t think it was food related, I really have no idea. My working theory is that I’m just running a little cortisol heavy. My parents are taking the family to Rome for Christmas this year, they told me Sunday, so I’m now trying to figure out how I’m going to save enough money to have a good time, which stresses me out. I just started a new role at work starting February that’s really starting to pick up lately. Added altogether with an insane amount of stimulants and the any straw will break this camels back.


Hang Snatch 5 x 3 @ 70% 126

Back Squat 5RM, rest 5 min 295
Max Chest to Bar Pullups, rest 5 min 6
Max Pullups, rest 5 min 13

500m Row 1:27.3

Today started my first Mike Bledsoe unloading week. I’m not sure what to think, but based on how I felt today it has to be better from here. The snatches felt heavy, which is absurd because its 20 pounds lighter than I did last week. The catch felt good from the waist down but locking out with my shoulders felt slow and tedious. Olympic lifts require so much intensity, that even the slightest bit of drag in your step and you’re gonna have a bad time. I try and keep my warmups as powerful as I can, and even those did not feel good. Then came squatting, I’m determined to fix my squat, I do believe it’s slowly improving, as evidenced by my ability to squat now without my knee sleeves and with much less crepitus in general (yes it’s a real word, it means the popping and clicking noises). That being said – I’m still pretty far from fixed.

Regardless, I really hoped to get 305×5 today, given that I started this cycle at 275×5 I guess 295×5 is pretty good. I made a pretty major mental lapse today, warming up to my 5RM. I did 135×5, 185×5, 225×5, 255×3 (all feeling good thus far), then I thought I went to 285×5, but it was actually 275×5, then what I thought was 305×5 was actually 285×5. Following? So when I went to try what I thought was 315×5 I figured out I was actually at 295×5. Don’t ask me what happened, I just wasn’t focused. Not to mention I wasted all my adrenaline hype on sets that didn’t matter. I’ve never done ME C2B pull-ups so that was technically a PR, though pull-ups are easily one of my worst skills. I wanted to do 20 ME pull-ups but I lost my grip at 13, which was disappointing as well. I tried to make up some slack on the row, I’ve never done 500m for time, but my best 1K was 3:07 so I was hoping to hit something near 1:25, given that I suppose 1:27.3 is pretty good, but not 1:25.


Check out the Barbell Shrugged crew featured on Jon North’s podcast this week – Live at the Arnold. There was specific mention of a 6’3″ male at 180 asking about gaining weight. After much ridicule, the end result was lift heavy and eat a lot. Raw milk also came up – doing my part! My goal for March is 215. Mashup Monday | March 4 from dmldolan on 8tracks Radio.

MFS | 4-5-2

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